Comparing Nutrients in 100 grams Pie crust, standard-type, dry mix, prepared, baked VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie crust, standard-type, dry mix, prepared, baked	Broccoli	Recommended Dietary Allowance
Energy	17.3% 501kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.94% 0.68g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix, prepared, baked	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	15.8% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix, prepared, baked	Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	5.44% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27% 2.15mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	9.13% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 84mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie crust, standard-type, dry mix, prepared, baked vs Broccoli:

• Pie crust, standard-type, dry mix, prepared, baked has 4.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Raw Broccoli have similar amounts of Vitamin B9 per 100 g.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Pie crust, standard-type, dry mix, prepared, baked vs Broccoli:

• Pie crust, standard-type, dry mix, prepared, baked has 1.3 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 8.8 times more Selenium and 22.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Magnesium, 5.1 times more Potassium and 8.4 times more Water than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Raw Broccoli have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie crust, standard-type, dry mix, prepared, baked has 14.7 times more Energy, 82.2 times more Fat, 67.6 times more Saturated Fat, 3.1 times more Omega 3, 74.6 times more Omega 6, 7.6 times more Carbohydrate and 2.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.